Warm-up Strength: 3 sets Skater Squats x 8 each leg Use countermovement as needed. Rest 30sec Bent-Over Reverse Dumbbell Flies x 15 reps @2111 Rest 30sec Alternating Dumbbell Hammer Curls x 20 reps (10/10) Rest 30sec Conditioning: 100 Double-unders 60 Russian Kettlebell Swings 53/35 40 Ab-mat Sit-ups 20 Kettlebell Snatch (10/10) 40 Ab-mat Sit-ups 60...Read More